Wednesday, October 23, 2013

When I was 14 years old, I often
went to Annie's house. She was my cousin, 21 years old and married. They
congregated at Adventist Church, so they had the periodical "Health and
Home" Adventist magazines which I love to read. I do not become an
Adventist myself, but I admire their commitment to health and avoidance of
luxury foods and worldly pleasures.

From the magazines, I found that
Adventists eat a certain vegetarian diet. The Adventist allows all food to be
eaten including milk and egg, but avoid animal flesh. Their health
recommendations are based on the biblical principles which emphasize on
self-control. Physical exercises are highly recommended as well. I was so
influenced by the articles, so afterwards I usually avoid meaty and fatty food
which the magazine says contain bad cholesterol.

That's why since a teenager, I was
so conscious about health. I became a boy scout and physical exercise like
jogging was my routine. I loved cycling too and several times I took a 15 to 20
km through uphill routes with my friends. This way I had built my calf muscles.
I joined swimming club too for 2 years. I did all this at my teen years.

When I passed my 40, then 50 and
right now I am 59, I feel so healthy, with low cholesterol and no illness like
diabetes etc. I am seldom sick, it only once in 2 or 3 years that I catch cold.
My belly is not too fat either. But inevitably aging is approaching me too. I
begin to find that my balance is reduced due to aging. However, most of my
concerns are that I start losing my muscles, and feel a flab on my chest.

I am sure now that I have to
exercise to get my muscles back. People say that one will go downhill beginning
at his or her 60. Not quite like that. Fitness and wellness experts say
confidently that with appropriate exercises, one at 60s and above is still
"going up" in health; at least one can maintain wellness until one or
two decades to come. At the other side, without exercise, it is a fact that
people at 60s and above is inflicted with the fastest rate of aging which they
do not even realize, but accept it as natural process. But the process is not
unstoppable either.

People at 60, even 70 can still
exercise to form their muscles. If we exercise consistently and properly, we
can prevent the aging process significantly. We can prevent, slow down or even
stop the process. Fitness trainers have
been consistently searching methods that fit different kinds of trainees. With
some new invented methods of body exercise, you can even reverse the aging
process! So that with proper exercise your body is physically 10 years younger
than your real chronological age.

It is up to you, to believe the myth
that our body is deteriorating naturally, or to resist it and do something
which is to exercise properly and to gain your muscle, fitness and wellness
back.

5 Tips to enhance your physical
exercises:

1. Eat well: Consume enough calories
on high nutrient on complete and proportional food components, i.e.
carbohydrate, nuts, fat, minerals and vitamins from fruit and vegetables.
Reasonable amount of fat and thus the cholesterol is needed to produce vital
hormone like testosterone which is important to build your muscles. Fat, when
consumed moderately, will not make you thick. Actually, cholesterol is used to
produce the steroid hormones like cortical, which regulates blood-sugar levels
and defending the body against infection.

2. Drink well: Drink 8 to 10 glasses
of fresh water each day. It also depends on how much sweat you produce by
moving or exercising. If you drink less than the amount of water which flow out
of your body, you will experience dehydration, or lack of enough water in your
body. Sufficient water in your body is essential for your health, and essential
too for your body exercises.

3. Sleep well: Fewer hours of sleep
can cause bad mood and less motivation to exercise. So, enough sleep is
important for body endurance during fitness exercise. Conversely, appropriate
exercise also helps to make deep and healthy sleep. "Exercise, sleep and
nutrition form the triangle of health, and all are related," said Dr.
Phyllis Zee, professor of neurology from University in Chicago. If we fulfill
our need for a good balance of exercise, sleep and nutrition intake, then we
will be healthy, and our life will be more vibrant.

4. Divide exercises time length into
small portions: Do not do a day exercises in one long, extensive session.
Instead, break it up into 2 or 3 parts. Do not add extra exercise more than the
portion allocated to you. Overly exercise is not necessary because it can make
you too tired and is harmful to your health. Too much aerobic exercise for
instance, can lead to abnormal heart-beat and fibrosis in heart muscles.

5. Make Variation: Instead of doing
the same kind of exercise every day, combine weight exercise with other sports
like swimming, jogging and bicycling. This way you can avoid boring and make
the exercises more fun and enjoyable.

Do not wait too long. You can practise right away by
joining a fitness class of your choice. You can also do exercise with your
partner under a guide of a fitness instructor, or exercise book. For instance
you can consider exercising here with Steve and Becky Holman. They have a
proven method of fitness exercise for everyone but has put emphasis that take care of seniors
at 40 to 60 specific needs in mind.

Fruits and
vegetables are important part of our diet. When we eat mostly meaty and protein
rich food but ignorantly eat only small portion of vegetables, fruits and grains,
we tend to develop degenerative diseases like diabetes, cardiovascular, and
stroke.

Low consumption
of fruit has long been acknowledged as the risk factor for chronic diseases
such as cancer, coronary heart disease (CHD), stroke and cataract formation.
Frequent consumption of fruits and vegetables can prevent oesophageal, stomach,
pancreatic, bladder and cervical cancers. In short, a diet high in fruits and
vegetables could prevent 20% of most types of cancers.

Fruits and
vegetables contain vitamins, provitamins, minerals and a great variety of
phytochemicals that contain antioxidant, antibacterial, antifungal, antiviral
and anticancer. Further, Fruits and vegetables have fiber, which is important
to minimize gastrointestinal problems and diseases. Fruits and vegetables also
provide nutrients that is important for healthy hair and skin.

Do you know what
is contained in Fruits and vegetables that is so important for our health ?

Fruits and
vegetables are sources of vitamins A,B1,B2,B3,B6,B9,C,D,E and K.

Fruits and
vegetables are sources of minerals : zinc, calcium, potassium and phosphorus.

Fruits and
vegetables are sources of Phytochemical which is strong antioxidants.
Antioxidants prevent carcinogens to become malignant cells.

Fruits and
vegetables have antioxidants which has strength that varies greatly. Instead of
taking only the strongest one, it is always better to consume many kind of Fruits
and vegetables which have a variety of antioxidant capacities.

Fruits and
vegetables are sources of Fiber which prevent constipation. Fibers are also
prebiotics which feed healthy bacteria in our intestines. The bacteria improve
immune responses and prevent allergy development. Fibers also lower cholesterol
and blood sugar level, reduce the risk of cardiovascular disease, and help
people lose weight or maintain a healthy weight.

We need to take at least two servings of fruits and at least three servings
of vegetables per day.

Do you know why fruits and vegetables are so important for disease prevention ?

Tomatoes
contain Lycopene (if cooked, the lycopene increases by 170%) which prevent
carcinogenesis especially of prostate cancer. Prostate cancer prevalence in
Italy is low because of high comsumption of tomato sauce among citizens.
Researches have also found that tomato powder significantly reduce prostate
carcinogenesis in rats.

High intake of fruits and vegetables lower the incidence of mortality of chronic diseases, including obesity. Fruits and
vegetables lower risk of being obese by
24% !

Studies shows
clearly that intake Fruits and vegetables has an inverse relationship with
coronary heart disease. It means that the more frequent and higher intake of Fruits
and vegetables, the lower opportunity the cardiovascular disease develops. The
occurence decrease by 4-7% for each additionally fruits and vegetables serving
consumption.

Adequate
intake of Fruits and vegetables has been observed to protect against coronary
heart disease, hypertension, and diabetes

Intake of Fruits
and vegetables has been studied to inverse-correlate with many healthy
lifestyle aspects, especially with coronary heart disease incidence.
Increasing individual fruits and vegetables consumption by 600 grams per day
could reduce the incidence of stroke by 19% and decrease the risk of coronary
heart disease by
31%.

There is a
similar association between fruits and vegetables consumption and decreased
blood pressure. High blood pressure increases the risk of heart disease and
stroke . Adding more fruits and vegetables serving will lead to a healthy diet
by reducing blood pressure.

High intakes
of fruits and vegetables will improve blood glucose control and lower risk of
developing type-2 diabetes. In a study with 10,000 adults in the USA, the risk
of developing type-2 diabetes is 20% lower if you eat at least 5 servings of
fruits and vegetables per day.

Intake of Fruits
and vegetables create protective shield againts oropharynx, esophagus,
stomach, colon and rectum cancer. Generally, people with higher intakes of
fruits and vegetables could reduce their risk of developing cancer by 19%. Take at least
two servings of fruits and vegetables per day to avoid cancer. Fewer than three
servings of fruits and vegetables per week will yield as if you don't eat any fruit or vegetable at all.

High intake of
cruciferous vegetables such as cabbage and broccoli decrease the risk of bladder
cancer in men significantly.

High intake of
fruits and vegetables significantly reduced the risk of lung cancer for both
smokers and non-smokers. Fruits and
vegetables which is rich with carotene and vitamin C decrease incidence and
severity of cataract.

Fruits and
vegetables contain Lutein and zeaxanthin carotenoids that preventing damage to
the retina which is caused by light or oxidants.

Fruits and
vegetables consumption also reduces risk of developing chronic obstructive
pulmonary disease, thanks to antioxidants such as vitamin C and flavonoids.

Antioxidants
in Fruits and vegetables juices can prevent Alzheimer disease because fruits and
vegetables juices promote detoxification to human body.

How about
person living with HIV and AIDS? Good nutrition including the consumption of
fruits and vegetables can contribute to the wellness of people with HIV and
AIDS and may even prolong life. The necessary vitamins, minerals supplied by fruits
and vegetables can boost their immune systems.

All creatures'
cells are continuously exposed to oxidation in air, water,and everywhere. The
oxidant may also be produced by metabolic in the cell itself. However, it is
important to maintain a balance between oxidants and antioxidants to sustain
optimal physiological conditions. Too much oxidants over antioxidants wiil lead
to a condition called oxidative stress. This can cause damage to macromolecules
such as lipids, proteins and DNA and consequently develops cancer and chronic
cardiovascular disease.

We need to
consume sufficient amount of fruits and vegetables which contain antioxidant,
to prevent oxidative stress due to free radicals induced by oxidants. Fruits
and vegetables contain a variety of antioxidant compounds such as phenolics and
carotenoids which protect cellular systems from oxidative damage and reduce the
risk of developing chronic diseases.

Carotenoids
provide photoprotection by means of their ability to inactivate the reactive
oxidants, while phenolics give essential health benefits which reduce risk of
chronic diseases.

Different
phytochemical contained in different Fruits and vegetables. They build together
a synergy to fight the harmful oxidants. For example we can combine orange,
apple, grape, and blueberry which give a synergistic effect between in
antioxidant from many phytochemicals in various types and quantities.

What is Free Radicals ?

Cancer forming
or carcinogenesis is a multistep process. Free radicals causes DNA damage. If
left unrepaired, it will lead to cell mutation or a cell whose program is
damaged. In turn, it cause DNA cross-linking, chromosomal breakage and
rearrangement. At this point, normal cells have changed to cancer cells.

Antioxidant and phytochemicals in fruits and vegetables have complementary
mechanisms of action, capable of fighting and deactivate free radicals attack
above, at every step. Enzyme contained in fruits and vegetables also organize
detoxification, stimulation of immune system and, regulation of hormone
metabolism and provide antibacterial and antiviral effect.

What is body Acidity
?

Human
body has
pH around the normal level at 7. pH is an abbreviation for "power of
Hydrogen" which range between 1 or most acidic to 14 or most alkaline.
Ideally, our pH should be a bit alkaline which is between 7.3 to 7.45.

Acidity
is the principal cause of heart disease. Many fats are extremely important and
essential for cardiovascular health. But acidity from bad fat create
inflammation to heart blood vessel.

Our body responds to the acidity by lining
the vessels with fatty plaques to prevent life-threatening leaks, which can
lead to death. But the piping for the blood to flow through become narrower and
narrower which eventually blocks the blood flow to the heart causing death.

Fruits and
vegetables are rich in precursors or material to form bicarbonate ions which
serve to block acids in order to maintain normal pH which is very important for
our body. If ion concentration is low, then our body will mobilize alkaline
calcium salts from bone. So, because fruits and vegetables block acids, there is no need to mobilize. In turn, this
will preserve calcium in bones which will otherwise be mobilized to maintain
normal pH.

Tips and recommendation
:

1. For an
adequate supply of vitamins, minerals and other compounds from fruits and
vegetables, buy fresh fruits and vegetables without bruises, soft spots, mold,
decay or broken skins. Wash all fruits and vegetables before cutting, slicing
and eating. Store fruits and vegetables in the refrigerator but once cut or
sliced, fruits and vegetables should be tightly sealed in plastic bags before
stored in the refrigerator and consumed within three days.

2. Consume Fruits
and vegetables with at least 5 different colors from red, orange, yellow,
white, green, blue and purple, each one with different phytochemicals which
will work synergically in our body. Red color of tomato and watermellon are
sign of lycopen which prevent heart, prostat and colon diseases. Purple cabbage
fight Alzheimer. Orange flesh mango, sweet potato and pumpkin protect lung and
heart. Green vegetables
are low in calories, low in fat, high in protein per calorie, high in dietary
fiber, high in iron and calcium, and very high in phytochemicals such as
vitamin C, carotenoids, lutein, folate, magnesium as well as vitamin K which
has so many benefits for our health.

3. In fact,
there is no super-food, including in fruits and vegetables kingdom, that
contain all vitamins, all minerals and phytochemicals singly. So we need to
consume a variety or many kinds of fruits and vegetables, which will work
powerfully in synergy. It is the only way to fulfill our need of healthy
nutritions for our body.

4. Do not take
fruit immediately after a maincourse meal. Fruits should be consumed when our stomach
is empty or almost empty. Fruits should be eaten at least 15 minutes prior to a
fatty and high protein meal. But in the other hand you should allow at least 2 hours for your
stomach to be empty before eating fruits afterwards.

5. Living in a
big city nowadays lead to a more sedentary lifestyle. Worse, we are overfed
with fast food which is loaded with fat, sugar, calories and chemicals. Obesity
become inevitable in modern societies. So, we need to switch at once from
junk-food to fruits and vegetables as and enjoy healthy lifestyle you deserve. Fruits
and vegetables nutrients fight bacterial invasion, infections, aging and
chronic illness.

Chronologically, some people with a same birthday, will grow older to 49, 50, 51 and so on together and at the same time.

Socially, there are people which are so childish at
their 30 or 40 but there are people which are so wise and mature in
thinking despite their relatively young age.

Physically, all person will experience the aging
process differently, depend on how we treat our body, health and
fitness. Because of fitness exercises, a guy at 50 can appear younger
than his fat belly friend who is only 45.

Our point of
interest is in the phisycally aging process. Growing older is
inevitable, but it can be made slower as it should be, or rapidly if we
are ignorant of our health exercise and diet. For instance, gradual loss
of bone tissue can be prevented by weight bearing exercises which help
to increase bone mass and bone density. This will prevent fractures, and
osteoporosis. Our bones are alive and respond when stimulated, by
increasing bone mass. Any weight-bearing exercise will stimulate your
bones. Not only that, but also anything that involves impact , like
running, jogging, walking, dancing, etc. Routine exercise is a great way
to stimulate your bones to be stronger.

How
about aging impact on muscle ? Muscle too will decrease about 0.5 to 1 %
a year, if you leave it without exercises. This muscle atrophy or a
decrease in the size of the muscle, will go along with muscle tissue
quality reduction and a replacement of muscle fibres with fat, and
degeneration of the neuromuscular junction. Exercise is very important
to avoid muscle atrophy. It is also important not only for muscle but
the entire musculoskeletal system, neuromuscular responsiveness,
endocrine function, bone and bone joint, all need lifelong exercises.

Physical
exercise is the only way to prevent muscle and bone tissue lose over
time. It will enhance physical fitness and wellness, strengthening
muscle and cardiovascular system. Frequent and routine exercise will
augment the immune system and prevent cardiovascular disease, obesity
and diabetes. Physical exercise will improve body appearance with slim
waistline and body contour.

Tips to slow-down aging

Exercise Your Brain

The brain, like
the rest of the body, needs exercises. Simple math, playing a special
brain games, knitting and learn a new languate, can exercise the brain.
Brain exercises do not produce new neurons but creating new connections
between them. Interconnections will keep the neurons live longer, but
lack of connections will eventually make a neuron cell die. When we 75,
10% of our neuron have died. So it is very important to use our brain
intensively and extentively, otherwise the cells will die rapidly, and
in turn, the brain develops the Alzeheimer Disease. So, keep on using
your brain cells, otherwise they will gradually lose their connections
and die eventually.

Eat Well

Consume five
servings of fruits and vegetables, and three servings of whole grains
daily for vitamins and minerals each day as recommended by the U.S.
government. Take complex carbs like oatmeal, whole wheat bread, and
wild rice. Drink sufficient water, between 5-8 glasses or more to avoid
dehydration.

Joyful and Forgiving Spirit

Religion or
spirituality has a positive effect on physical health and in fact, help
reduce suffering, bitter feeling, hate, by joyful, compassion and
forgiving others. Joyful heart will make your face more vibrant, and
confident to face life’s difficulties. Happiness by means of
spirituality will makes you healthier and slow the aging process.

Exercise

Exercise is a
must-do to slow to fight the aging process. It prevent loss of bone
tissue and muscle atrophy (muscle size decreasing). It also prevent the
degradation of musculoskeletal system, neuromuscular responsiveness,
endocrine function, bone density and bone joint.Hundreds of
studies show that exercise combats the loss of stamina, muscle strength,
body balance and osteoporosis that increases with age. Exercise should
be practice consistently and in lifelong period. You can join a fitness
class and attend the exercises !

Maximize Your Intake of Antioxidants

Free radicals
which contribute to the onset of age-related diseases, have to be
obliterated by antioxidants. Take fruits and vegetables like tomatoes,
carrots and spinach as carotenoids, and blue and purple berries for
flavonoids. There are many classes of antioxidants that work
synergically, so they have to be taken from several kind of fruits and
vegetables.

Sleep

Adequate sleep is a key part of a healthy lifestyle :- A study in 2011 found that people that have enough sleep tend to live longer- People with adequate sleep tend to have a sharpen attention - People who have not enough sleep tend to have obesity problem.

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About Me

I like electronics since in the High School. I spend a lot of my time to build electronics projects. I love music too and enjoy it while work on my computer. Saya menggemari elektronika dan sejak SMA saya membuat proyek2 elektronik. Saya menyenangi musik dan sering mendengarkannya sambil bekerja dengan komputer.